HIIT Pregnancy Workout

This is an example of the high intensity interval training (HIIT) workouts that I’ve been writing for myself during this pregnancy. These are very similar to the workouts I performed before I was pregnant, the only real difference is that I’m much slower now, and I have to modify a few movements to accommodate my growing belly.

Tabatas

This is the workout I did this morning, at 24 weeks. It is a Tabata workout, which means I performed each exercise for 20 seconds, rested 10 seconds, and repeated for 4 minutes. I did this 4 times for a total of 16 minutes of intense work. Most of the time tabatas are the same exercise for the entire 4 minute set, but I like to couple 2 exercises per tabata to keep it interesting.

Tabatas are an intense form of exercise in which you push yourself to your max for small bursts. Because I’m pregnant, I don’t push to my maximum like I did before, watching my breath and body temp closely to make sure I’m staying safe. I drink 2 full liters of cold water before, during, and right after my workout (easy to just fill up this water bottle twice). Tabatas and HIIT are advanced routines, so make sure you are clearing these with your doctor, listening to your body, and working up slowly to the intensity this requires.

To time the tabatas, I use a free iphone app called “Seconds”. It has a tabata timer included that automatically sets the :20/:10 intervals up for you.

The Workout

I begin with a 5:00 warmup to lubricate joints, warm up muscles, and get my heart pumping a little to prevent injury.

I feel amazing when I’m finished. I get a full body strength workout and intense cardio workout all in one. My joints and circulation are better all day, and I’ve even noticed that any pregnancy edema (swelling) is minimized afterwards.

I follow up these workouts with a stretching cool down (with yoga incorporated), and a 10 minute meditation where I practice becoming aware of tension and releasing it, in preparation for labor.

I then eat a high protein/carb meal (greek yogurt, berry, spinach, oatmeal smoothie with scrambled eggs) to replenish my muscles and spent energy.

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I don’t because I was in a boot or on crutches my entire first trimester, not to mention sick as a dog…but these are the same workouts I would have done if I could have and the few times that I could workout around the boot. I found this update where I outlined one of my typical workouts once I was out of the boot. Thanks Ashley!